Legs · Sled
Sled Lying Squat
How to do the sled lying squat, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Sled
- Difficulty
- Beginner
- Logged as
- Weighted reps
- Movement
- Squat
- Mechanic
- Compound
How to do it
Lie back on the sled machine carriage with your shoulders against the pads and feet flat on the platform overhead. Unlock the safety stops and bend your knees to bring the platform toward you, then press through your heels to extend your legs without locking out.
- 1Your quads and glutes driving the platform away
- 2Your lower back flat against the carriage
- 3Knees tracking over your toes through a full range
Common mistakes
- Letting your knees cave inward or your heels lift
- Rounding your back off the pad
- Slamming the platform down; control the descent
Muscles worked
The sled lying squat mainly works the quads and glutes, with the hamstrings and calves assisting.
- QuadsPrimary
- GlutesPrimary
- HamstringsSupport
- CalvesSupport
- Lower BackMinor
- Upper AbsMinor
Kovo programs the sled lying squat for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More quads exercises
- How to do the resistance band squat
- How to do the resistance band squat to press
- How to do the resistance band thruster
- How to do the resistance band squat walk
- How to do the barbell squat
- How to do the barbell bulgarian split squat
Last reviewed June 2026.